Pull-ups

Tuesday, August 23, 2022

Home Gym

1730

Warm-up

2 ROUNDS

200 m run

1 Push-Up + 2 Alt. Mtn Climbers x5

:20 Sec Deadhang

10 Banded Lat Pull Downs

INTO…

 2 ROUNDS

150 m run

5 Burpees

5 Scap Pull Ups

10/10 Single Arm Banded Lat Pull Downs

Strength

3 SETS

6-10 Strict Pull-Ups

10/10 Single Arm Banded Dante Row

-Rest as Needed b/t Sets-

I was able to manage 4 reps per round and used a red band for my interpretation of Dante row

I skipped the programmed benchmark metcon and instead finished with 3-2-1 strict pull-ups and then did 3x5 box jumps to 20" stack of DC blocks.

"MERRY GO ROUND"

500/400m Row

Immediately Into...

8 ROUNDS

8 Pull-Ups

8 Burpees

Immediately Into...

500/400m Row